How to Relieve Swollen Ankles

Video Transcript

"Hi, I'm Ken Kashabura, Personal Trainer and free lance fitness writer and this is how to relieve swollen ankles. So you have an injury. You sprained your ankle. You turned it and it swells up. Okay, what you want to do is you want to follow the rice method. It's R-I-C-E. The first thing you got to do is you got to rest it. Can't just go right back out there or else it's going to make it worse. So the first thing is get off your feet. Take a few days until the swelling comes down before you test it out. The second is during that rest period is I for ice. So what your want to do is you want to ice your ankle. You can use an ice pack. You can actually use real ice cubes in a bag. The third thing is compression. So while you're resting, you're not going to be able to sit on the couch for three days. You're going to have to get up and move around at some point. So what you're going to do is you're going to use a bandage and you're going to wrap your ankle. So that's rest it, ice it, compress it and the fourth one is elevate it. When your resting, you want to get that foot equal to or above your heart level. Okay, that way the blood can't pull in your leg and it keeps the circulation in three. Circulation is very key for healing ankles. I'm Ken Kashabura and that's how to relieve swollen ankles."